Regulates cholesterol metabolism and is
necessary for the body to produce
prostaglandins, hormone-like substances that
regulate many body
processes.

Offers an important energy source. Fat
provides nine calories per gram. Carbohydrates
and protein each provide four calories per
gram.

Promotes feelings of satisfaction and
fullness after eating because it's digested
slowly.

Gives foods "palate appeal" by enhancing
flavor, aroma and texture.

Food actually contains several types of
fat. Fats, which are "built" from carbon,
hydrogen and oxygen, are combinations of
different fatty acids, generally classified as
saturated or unsaturated. Monounsaturated and
polyunsaturated fats are types of unsaturated
fats.

Certain fats are often referred to as
being "saturated" or "unsaturated," but they're
really a combination of both types of fatty
acids. Generally, fats containing mostly
saturated fatty acids are solid at room
temperature (e.g., butter) and those containing
mostly unsaturated fatty acids are liquid at
room temperature (e.g., oil).

Monounsaturated fat reduces risk for
heart disease by lowering total cholesterol and
the level of low-density lipoprotein (LDL),
often referred to as "bad" cholesterol, and
raising the level of high-density lipoprotein
(HDL), often referred to as "good" cholesterol,
in the blood. Monounsaturated fat is found in
olive oil, canola oil, almonds, peanuts and
avocados.

Polyunsaturated fat
reduces risk for heart disease by lowering
total cholesterol and LDL cholesterol levels in
the blood. However, polyunsaturated fats also
may lower HDL cholesterol. Polyunsaturated fat
is found in corn, safflower, soybean and
sunflower oils, sunflower seeds and
walnuts.

Saturated fat increases
risk for heart disease by raising total
cholesterol and LDL cholesterol levels in the
blood. Saturated fat is found in foods from
animals such as meat, poultry, whole milk,
cheese, ice cream, and in coconut, palm and
palm kernel oils.

Trans fatty acids
or trans fats increase risk for heart disease
by raising total cholesterol and LDL
cholesterol. Trans fats are formed during a
process called "hydrogenation" that makes
liquid oils into solid fats such as shortening
and hard margarine. Hydrogenation increases the
shelf life and flavor stability of foods
containing these fats. Trans fat is found in
processed foods made with partially
hydrogenated vegetable oils such as vegetable
shortenings, some margarines (especially harder
margarines), crackers, candies, cookies, snack
foods, fried foods, and baked goods. A small
amount of trans fat is found naturally in foods
from animals such as beef, pork, lamb, butter
and milk. The Food and Drug Administration
requires that the number of grams of trans fat
in a serving of food appear on the Nutrition
Facts label by January 1, 2006. This
information already appears on many labels.

Omega-3 fatty acids are a
type of polyunsaturated fat that may reduce
risk for heart disease by reducing blood
triglyceride levels, making the blood less
likely to form clots, protecting against
irregular heartbeats and slightly lowering
blood pressure. Alpha-linolenic acid, one of
the essential fatty acids, is a type of omega-3
fatty acid. Omega-3s are found in fatty fish
such as salmon, mackerel, lake trout, herring,
sardines and albacore tuna.

Omega-6 fatty acids are a
type of polyunsaturated fat that may reduce
risk for heart disease by lowering total
cholesterol and LDL cholesterol. However, they
also may lower HDL cholesterol. Linoleic acid,
one of the essential fatty acids, is a type of
omega-6 fatty acid. Omega-6s are found in
vegetable oils such as soybean, corn and
safflower oil.

Conjugated
linoleic acid (CLA) is a form of linoleic acid.
Preliminary animal research suggests that CLA
may suppress cancer cell development, help
reduce risk of heart disease, boost the immune
system, build lean muscles, and reduce body
fat. CLA is found in lamb, beef, turkey, milk,
cheese and butter.

For good health, the Dietary Guidelines
for Americans recommend that healthy adults and
children age two and older aim for a total fat
intake of no more than 30 percent of calories
and a saturated fat intake of less than 10
percent of calories per day. These percentages
refer to the overall eating pattern, not
individual foods. In addition, the Institute of
Medicine recommends that we reduce trans fats
in the diet as much as possible. On average,
Americans eat 33 percent of calories from total
fat, 12 percent of calories from saturated fat
and 2-3 percent of calories from trans fat in
the diet. The box below shows upper limits on
saturated and total fat for several daily
calories levels.

Use the Nutrition Facts
label to determine the amount of total fat,
saturated fat and, if available, trans fat in a
serving of food. This information helps you
compare similar products to choose the one that
best fits your eating plan.

Select lean cuts of meat.
Meat with the words "round" and "loin" in the
name (e.g., ground round or top sirloin) tend
to be leaner.

Buy
skinless turkey and chicken, or remove the skin
before eating.

Bake, broil, grill or roast
foods instead of frying.

Use
an unsaturated oil such as olive, canola, corn,
safflower or soybean oil.

Eat sensible portions. A
good guideline for poultry and meat is to
choose a portion of 3 to 4 oz. That's about the
size of a deck of cards.